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FIGHT GONE BETTER

The FCF crew at the 2010 Sectionals in Puyallup:
Marc, PJ, Andrew, Tita, Cedric, Paolo, Max, Adam, Marc, Margaret, Sheena, AB, and Brady

This workout comes from the 2010 CrossFit Games season- we didn’t have The Open yet, but before Regionals you could participate in “Sectionals”. All you had to do was show up!

ARTICLES

+ The Best Healthy Turkey Lasagna You’ll Ever Eat – Ambitious Kitchen

CrossFit WOD for Friday the 13th

establish a max effort handstand in 10 minutes, then

FIGHT GONE BETTER

3 rounds for max total reps:
1:00 wall ball, 20/14lbs to 10/9′
1:00 box jumps, 24/20″
1:00 power snatch, 35/25kg
1:00 row (calories)
1:00 rest

Post score to whiteboard!

Olympic Weightlifting WOD

snatch complex, clean & jerk complex, incline chest flies, seated V-ups, snatch-grip bent over rows, pike HSPU

Powerlifting WOD – Week 1/5, Day 3/4

banded incline bench press, shoulder monster walk, bicep openers, Zottman curl, banded bicep curl, banded face pull, banded plank shoulder taps

Gymnastics Strength WOD

GB squat series, shin and hip stretches, midline & grip conditioning, kipping skills, pullups & dips

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

 

The Start

Nathan and Guillaume doing some movement & mobility prior to their first Weightlifting meet earlier this year

Since we’re at the beginning of a Nutrition Challenge we’re going to hit a bunch of things we can “benchmark” and retest at the end of the cycle. This way we can measure your performance progress.

Expect pistols/clean & jerks, big chipper, Linchpin Test 1 (run/thruster/pullup), dumbbell snatch/box jump/burpees, RYAN, 2:00 Assault Bike test, FIGHT GONE BETTER, and double unders/snatches. Not to mention it’s Week 5 of the Olympic Weightlifting cycle- would anyone be up for an in-house Weightlifting Meet? Also the beginning of the new Powerlifting cycle.

You can still register for the Nutrition Challenge! Deadline is end of day, Friday the 13th

ARTICLES

+ The Ultimate Guide to MCT Oil – Onnit

CrossFit WOD for Monday 10/9

3 rounds for time:
30 pistols
10 ground-to-overhead

Rx = 61/43kg, Performance Rx = 84/61kg.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 5/7, Day 1/3

snatch complex, back squats, pullups, v-ups, broad jumps, reverse hypers

Powerlifting WOD – Week 1/5, Day 1/4

squat max, deadlift max, GHR, hip extension, banded mid-back extension, good morning, weighted situp

Kettlebell WOD

Primal Mobility

Shoulder packing and stability exercises

Detailed Clean Focus. We will be working on varying weights to own the movement.

Squat and rows to finish

Bulk CIN-DT


Amy C is a badass and today her birthday. HBD AMY!

On Monday you hit 3 rounds of 2 rounds of CINDY, 1 round of DT. Today you’ll hit all of it in bulk: 6 rounds of CINDY, 3 rounds of DT. Let’s see how you manage the work and how quickly you get it done. Focus on technique, efficiency, breathing, and transition time.

ARTICLES

+ Powerlifting Cycle #1 Debrief Survey – Foundation Barbell

CrossFit WOD for Friday 9/8

for time:
6 rounds of “CINDY”
3 rounds of “DT”

Olympic Weightlifting WOD

snatch, clean & jerk

Gymnastics Strength WOD

crawling, hanging, headstands, handstands, kipping handstand pushups, false-grip development

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

Triple Three (For Two)


Sarah watching Colin row during the 2016 CrossFit Games Open

Today’s workout was requested by the above two lovebirds who celebrate that love this weekend!

ARTICLES

+ The Real CrossFit Fight – T-Nation

CrossFit WOD for Friday 9/1

TRIPLE 3

for time:
3k row
300 double unders
3mi run

Scale as needed.

Post time to whiteboard!

Olympic Weightlifting WOD

Fun Day!

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats

Gymnastics Strength WOD

headstands, handstands, arch conditioning, and hanging

Bells!

Leslie B and Lauren A

Dumbbells and kettlebells will be showing up more often to get away from the monotony of the barbell. These individual weights allow more individually-natural movement, while showcasing limits between each side of the body. They also challenge your stability and balance in the positions you already know with the barbell.

ARTICLES

+ Ep. 93 Greg Glassman – CrossFit and the Battle with Big Soda – Whole Life Challenge

CrossFit WOD for Tuesday 5/2

EMOM for 9 minutes: 3 power snatches, ascending

5 rounds for time:
20 alternating dumbbell snatch
500m row
20 dumbbell squats

Rx = 50/35#, Fitness = 30/20#, Performance = 24/16kg kettlebell

Post time to whiteboard!

HellaFit WOD

A 30-minute metcon to get you #hellasweaty.

Gymnastic Strength WOD – 7am

goals: dynamic straight-arm, static compression

midline work, stretching, skill work: L-sits, straddle compression, and pikes, stretching and conditioning.

Endurance WOD – 5:30pm

Short Interval: EMOM for 20 minutes: 100m run